Besides the obvious of---strength training helps you look better by shaping and toning your body, here are 10 strength training benefits you might not have thought of (strength training includes bodyweight, dumbbell, barbell, resistance band, kettlebell and medicine ball exercises):

Here are my 10 Strength Training Benefits for Your Body:

1. Strength training helps you burn more calories and fat during and after your workout and even while you sleep (because of increased metabolic rate).

Full body strength training is the key to burning more fat and transforming your body. You must make a major commitment to strength training.

Muscle mass is your body's top fat-burning tool.  Not only will your body's composition improve (less fat, more muscle), it will improve your overall health.

Maintain and/or improve muscle mass throughout your life to slow the effects of aging.

Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity. You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life.

A slow or sluggish metabolism is NOT the MAJOR cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat.

Regular exercise and an active lifestyle will help you burn more calories during the day and at rest. I recommend that you walk at least 30 minutes on the days you don't workout.

2. Your metabolism naturally declines with age. Use strength training to keep your metabolism humming even as you age.

3. Do you need more energy during the day? Strength training will help you stay strong and energized.

4. Reduce your risk of osteopenia (less than normal bone density) and osteoporosis with regular strength training. You should get a bone density test if you've never had one performed. It takes about one minute for the test.

If you only run or bike for exercise, it won't protect you from developing osteopenia or osteoporosis. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups.  But, recent research shows that male cyclists are susceptible to osteopenia which can often lead to full blown osteoporosis.

5. Live a fuller, happier life with a strong body and positive self esteem.

6. Finish your strenuous yard work and other hard tasks without getting injured (because you are physically weak).

7. Keep your posture upright and strong throughout your life with regular strength training.  For your body to reach optimal strength, flexibility, balance and power, you must correct your postural imbalances and dysfunctions as much as possible.

8. Allow your heart to work more efficiently with regular strength training because of a reduced resting heart rate and blood pressure.

9. Decrease the risk of diseases, like diabetes and high cholesterol, with regular strength training.

10. Strength training helps lower the risk of broken bones by older adults because of improved balance and coordination.

Start your regular strength training as soon as possible (2-3 days a week, 20-30 minutes per session).

Let's go!

Mark Dilworth, PN1-NC, CDS, NMH, LWM

Nutritionist, Dietary Strategies Specialist, Specialist In Nutrition For Metabolic Health and Lifestyle Weight Management Specialist

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